Friday 08.10.12

Head, shoulders, toes-to-bar...eyes and ears and mouth and nose...

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IT'S WCFM LADIES NITE TONIGHT!

The ladies of WCFM (and their friends) are taking over the 6:30 PM WOD.

We WOD together, then we head down to The Pearl for a drink together. 

It's the perfect combination. Hope to see you there!

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Week 2 of the Paleo Challenge ends tomorrow night (Saturday, 08/11) at 11:59 PM.

Be sure to turn in your scoresheets!!

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I don't know how I feel about Heidi Montag, the reality "star" that makes us all more stupid, doing CrossFit. Apparently, the scalability of CrossFit makes it possible for ANYONE to get more fit. Well, more power to her, I hope her 10 plastic surgery procedures hold up on those burpees box jumps...

Today we max out on the hang snatch. Remember, it's all about a snappy turnover and a QUICK drop into that overhead squat position. This is a great time to practice getting comfortable with the bottom position of this lift. Hammer it hard, and your full snatch maxes will also increase.

WOD

Strength:

Hang Snatch 1 RM

Then,

3 Rounds

3 hang snatch @ 80% 1 RM

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20 min AMRAP

21 sumo deadlift high pull (95/65)

15 hang power clean (95/65)

9 dips